Significant Benefits of Strength Training Workouts

Strength training is exercise that utilizes resistance, for instance weights, to strengthen and condition the locomotor system, increasing muscle tone and endurance.

One important result of strength training is increased physical performance. Strength training increases the muscles’ size, strength, and endurance, which contribute to improvements in our work, our preferred sports and hobbies, and our general day-to-day activities.

Another benefit of a superior strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat–34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc.) By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat–with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a firmer, more fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly, we lose more than one-half pound of muscle every year of our lives after age 25. Unless we utilize a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called “atrophy.”

Strength training is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs.

There is absolutely no reason why all of us can’t be physically, mentally, socially, and sexually active, living a healthy vibrant life until the very day we die! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles are decreasing, so their physical performance and metabolism also decrease, becoming less efficient.
One of the biggest mistakes people make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat. Many do not choose to do strength training because 1) they mistakenly think they are going to make their body big and bulky, and 2) they do not realize how beneficial and important strength training is in a weight-management program. Whether it is strength, endurance, muscle size or muscle tone (or a combination) you desire, all are very realistic and obtainable.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, you should incorporate back exercises in your program as well.

Weightlifting affords many important benefits that cannot be achieved by any other exercise or activity. When you start achieving great results, the excitement and fun you feel will make the change well worth the effort. Action creates motivation!

Trainer Nadine is an online strength training enthusiast who publishes her tips online at: http://www.myweightlossbootcamp.com

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